So, you’ve got Long Covid. It’s been a frustrating journey of symptoms you never asked for, and just when you thought you’d reached a “new normal,” you get hit with yet another unexpected side effect weight gain or weight loss. The kind of weight loss that leaves you looking like you’ve been living off air for months, or weight gain that feels like your body suddenly decided it’s time for a quarantine snackathon. What gives?
It turns out, Long Covid doesn’t just mess with your energy levels or your brain—your gut and immune system are also caught in the crossfire, and they can play a huge role in your weight fluctuations. So let’s take a closer look at how inflammation, immune dysfunction, and a confused gut can wreak havoc on your waistline—and most importantly, what you can do about it.
Why Long Covid Makes Your Gut Feel Like a Battlefield
1. Gut Inflammation: The Silent Saboteur
When you’ve been dealing with Long Covid, your immune system isn’t just fighting the virus; it’s also in a constant state of alert, thinking there’s still something to battle. This chronic inflammation can cause your gut to go haywire, making digestion less efficient, impacting nutrient absorption, and—brace yourself—either leading to weight loss or weight gain, depending on how your body reacts.
Example:
You’ve been doing everything “right” with your diet—eating plenty of veggies, drinking water—but your gut is still acting up. It feels bloated, you’re struggling with constipation or diarrhea, and your weight seems to be doing its own thing. Some days you’re losing pounds, other days your trousers are mysteriously tighter.
2. The Immune System: Too Much of a Good Thing
Long Covid tends to send your immune system into overdrive, often resulting in something called autoimmune dysfunction or immune dysregulation. Essentially, your body’s immune response gets confused, attacking healthy cells as if they were the enemy. This can trigger chronic inflammation, which not only affects your gut but also makes it harder for your body to maintain a healthy weight. For some, this inflammation might lead to weight loss because the body is in an ongoing state of stress and repair. For others, it can cause weight gain, as chronic inflammation can slow metabolism and encourage the storage of fat.
Example:
You’ve noticed that despite eating the same foods and trying to stay active, your weight is bouncing all over the place. You feel like your body is at war with itself—and it might be! This constant state of immune response can leave your metabolism sluggish, making it harder to burn fat efficiently.
3. Gut Dysbiosis: The Good Bacteria Gone Rogue
Your gut is home to a trillion bacteria, and not all of them are the good kind. Gut dysbiosis refers to an imbalance in these bacteria, which can often be triggered by Long Covid. This imbalance can cause inflammation in your gut, mess with digestion, and impact your metabolism. In fact, research has shown that gut health is closely linked to weight regulation. So, when your gut is inflamed or out of balance, it can contribute to either weight loss (if you can’t absorb nutrients properly) or weight gain (if your metabolism is slowed).
Example:
You’ve been feeling bloated and uncomfortable, and despite trying a “clean” diet, your gut still feels off. Your digestion is sluggish, and even though you’re eating healthy meals, it’s like your body isn’t processing the nutrients as it should. If this sounds familiar, it could be due to gut dysbiosis—the result of Long Covid throwing your gut microbiome out of whack.
4. Leaky Gut Syndrome: When the Gut Lets Everything Through
Long Covid has also been linked to leaky gut syndrome, where the lining of your intestines becomes more permeable than usual, allowing toxins and undigested food particles to leak into your bloodstream. This can trigger an immune response and lead to inflammation not only in the gut but throughout the body. In turn, this chronic inflammation can make it harder for you to regulate your weight, causing both weight loss and weight gain issues.
Example:
You’ve been experiencing a lot of digestive issues—gas, bloating, and a general feeling of discomfort. You’re eating the same healthy foods, but your body seems to be reacting strangely. This might be due to leaky gut syndrome, a side effect of the ongoing inflammation and immune dysfunction that comes with Long Covid.
Solutions: Calming the Storm in Your Gut and Body
While it might feel like your body’s metabolic system has gone rogue, there are ways to calm the chaos. Tackling gut inflammation and immune dysfunction can help bring your weight back into balance, and while there’s no magic cure, a few lifestyle tweaks might help your body regain some control.
1. Focus on Anti-Inflammatory Foods
• Eat the Rainbow: Load up on antioxidant-rich fruits and vegetables, such as berries, leafy greens, and cruciferous vegetables. These foods can help reduce overall inflammation.
• Omega-3s: Incorporate more anti-inflammatory foods like oily fish (salmon, mackerel), chia seeds, and flaxseeds. Omega-3 fatty acids can help reduce gut inflammation and support a healthier immune response.
• Gut-Healing Broths: Bone broth or homemade stock is packed with collagen and gelatin, which can help heal the gut lining and soothe an inflamed digestive system.
2. Probiotics: The Good Bacteria
Replenishing your gut with good bacteria can go a long way in helping to restore balance. Probiotics can support a healthy microbiome, reduce gut inflammation, and improve nutrient absorption. Opt for high-quality probiotics, but be mindful of your body’s response—sometimes probiotics can cause a flare-up in sensitive systems, so start small.
Probiotic-rich foods:
• Kefir
• Sauerkraut
• Kimchi
• Yogurt with live cultures
3. Manage Stress and Cortisol Levels
Remember, stress (physical and mental) triggers your immune system, exacerbating inflammation. Focus on relaxation techniques like deep breathing, yoga, or meditation to lower stress levels and regulate cortisol. A calmer body is a more balanced body.
4. Clean Up Your Diet: Avoid Trigger Foods
If you’re dealing with inflammation and a confused gut, it might help to avoid foods that can exacerbate these problems. Processed foods, refined sugars, and alcohol can contribute to inflammation and gut imbalance. Instead, focus on whole, anti-inflammatory foods that support digestion and immune function.
5. Stay Hydrated
Adequate hydration is essential for overall health, especially when it comes to digestion. Water helps transport nutrients, flush toxins, and keep your gut working efficiently.
6. Consult a Specialist
If the fluctuations in your weight continue or you’re experiencing severe digestive issues, it might be time to consult with a healthcare professional. They can help identify any underlying imbalances or conditions, such as gut permeability or dysbiosis, and provide a tailored approach to managing your symptoms.
The Bottom Line: It’s Not Just About the Scale
Long Covid is a complicated beast, and its impact on your weight is just one of the many challenges. Whether you’re struggling with weight loss or weight gain, it’s important to remember that your gut and immune system are likely playing a starring role in your body’s confusion. By focusing on reducing inflammation, supporting gut health, and managing stress, you can help steer your body back toward a more balanced state.
So, while your weight might be fluctuating right now, give yourself some grace—your body is doing the best it can. Take small, manageable steps to support your gut, and remember, the road to recovery is never straight, but you’ve got this.
Long Covid Journey 